Q: I know the nutritional value of an averge extra large egg is 90 calories, 8 gr protien, 5 gr fat, 1gr carb. What changes when you take the yolk out, and why is it better for you?

A: The yolk contains all of egg's fat, about half of its protein, and most of its vitamins and minerals. Yolk has gotten bad rap for years because it's very rich in cholesterol which was blamed for the heart disease. Now it's recognized that the dietary cholesterol (the cholesterol you eat) has only a limited impact on blood LDL cholesterol (the 'bad' cholesterol that leads to the arterial blockage) and an active lifestyle + a healthy balanced diet with lots of vegetables and fiber will help you keep LDL cholesterol levels low regardless of your dietary cholestrol intake. So personally I almost always eat whole eggs because they're such a great natural source of not only protein and healthy fats, but also many vitamins and minerals.

If you still have doubts about the yolk, you can certainly throw it out and just keep the white for protein. Certainly you should do it if your doctor advises you to. But otherwise I'd eat the whole thing. One more case where you might throw the yolk is if the specific meal you're preparing already has sufficient amount of fat (hopefully healthy fat) from other foods and you just want to use eggs to add extra protein to it.